Why does night shift age you? (2023)

Why does night shift age you?

Abstract. Sleep deprivation and the consequent circadian clock disruption has become an emergent health question being associated with premature aging and earlier chronic diseases onset. Night-shift work leads to circadian clock misalignment, which is linked to several age-related diseases.

Ten years or more of rotating night shift work was associated with 20% decreased odds of healthy aging. This association was consistently observed for the individual component of healthy aging. Overall, the observed association did not differ substantially by age, BMI, and other lifestyle factors.

For ageing employees, night work reduces sleep quality and recovering from demanding shifts takes more time. Based on new research results, the Finnish Institute of Occupational Health recommends providing employees over 50 years of age with better opportunities to reduce night shifts and long hours.

They estimated that 10 years of shift work had the effect of ageing the brain by an extra 6.5 years, based on the results of the cognitive tests. They also concluded that it took five years to recover that level of function after stopping shift work. So is the “graveyard shift” really killing our brain cells?

The typical healthy work week consists of 40 hours or less (A 38-hour week is optimal according to a study by time management expert Laura Vanderkam as relayed by Atlassian), a consistent schedule, and an array of workplace systems that set employees up for success.

Risks of Working the Night Shift

Night shifts pose health risks by disrupting the body's circadian system, and going against its natural sleep patterns. Without proper self-care, there's the potential of developing health issues, such as heart disease, diabetes, and weight gain.

Night shift work disrupts the body's circadian rhythms, or 24-hour internal “clock” that controls sleep-wake cycles. It increases the risk of developing diabetes, heart disease, and obesity. Studies have shown that eating at night, as many nightshift workers do, impairs the body's ability to process sugar, or glucose.

It is important to get at least seven to nine hours of sleep every day. Shift workers must be willing to make sleep a priority. People who work shifts other than a 9 a.m. to 5 p.m. routine might have to prepare for sleep even though it might be daylight outside.

The results from this diary study suggests that nurses who work two successive 12-hr night shifts need at least three days off duty for full recovery. However, personal, social and environmental factors affect the need for recovery.

Sleeping during the day and working at night increases your risk of obesity and diabetes. In the case of night-shift workers, these disorders are caused by an imbalance in hormone production. The real danger here is that even if you eat a healthy diet, the hormone imbalance can still lead to obesity and diabetes.

How many night shifts is too many?

keep nightwork to a minimum. Three 8-hour or two 12-hour night shifts are the recommended maximum number of consecutive shifts which should be worked.

Anti-Aging Cardio Workout

The Brigham Young University study found that people who ran 30 to 40 minutes at high intensity five days a week were consistently biologically younger than those who followed more moderate exercise programs, or who led sedentary lifestyles.

Long-term health risks

When you are working for 12 hours there is often little time before, during and after your shifts to eat healthy meals or exercise properly. This combined with fatigue and other adverse factors can result in some serious health risks including depression, anxiety and insomnia.

Based on data from 18 studies that collectively included more than 18,000 participants, researchers found that night-shift workers had lower scores on tests designed to measure impulse control and situational response, or decision-making ability.

The night shift is difficult physically, but the afternoon shift can be hard on your family and social life. In my last post, I talked about shift workers' preferred shift, which is the day shift, and the implications of that preference on worker satisfaction levels.

55 or more work hours a week is unhealthy.

Recent studies have found that when people work more than 54 hours a week, on average, their risk of stroke and dying of heart disease goes up significantly. However, everyone is wired differently, so working 45 hours a week may be just as unhealthy for some.

In general, clockwise shift rotations should be used (day–evening–night). Ideally, a rotational schedule should include no more than 3 night shifts in a block, with 3 days of recuperation after the night shift work. In general, 8-hour shifts are preferable to 12-hour shifts.

In fact, those working for more than 15 years on rotating night shifts had a 38% higher risk of dying from heart disease than nurses who only worked during the day. Surprisingly, rotating night shifts were also linked to a 25% higher risk of dying from lung cancer and 33% greater risk of colon cancer death.

Based on numerous studies, night shift workers should consider taking 2000-5000 IU/d vitamin D3 and raising serum 25-hydroxyvitamin D levels to 40-60 ng/ml. This may help to compensate for the effects on bone density of reduced sun exposure.

How do you survive 8 hour night shift?

Night shift workers sleep less hours, had higher weight, body mass index and abdominal circumference when compared to the day shift workers. Night shift workers had almost 3 times higher association with abdominal obesity independent of age and gender, than day shift workers.

When it comes to managing weight, third-shift workers are at a disadvantage right out of the gate. A small study found that those working the night shift burn fewer calories, about 50 calories less per day, compared to those working during normal business hours and getting their ZZZs at night.

Answer: Night shifts are often considered more stressful for the body compared to day shifts. This may possibly lead to hair loss, but we need to take other factors into consideration such as the pattern of hair loss and genetic predisposition.

Sometimes life calls and we don't get enough sleep. But five hours of sleep out of a 24-hour day isn't enough, especially in the long term. According to a 2018 study of more than 10,000 people, the body's ability to function declines if sleep isn't in the seven- to eight-hour range.

Before your first night shift, it's a good idea to try to sleep during the day so you are not awake for a full 24-hour period. Some people may find that staying up late the night before the first shift helps to get them into a routine.

Keeping to a regular sleep schedule – going to bed at the same time and waking up at the same time – is recommended as a way to promote good sleep. This can be difficult for shift workers. Develop a bedtime ritual that you follow before you go to sleep – relax with a book, listen to music or take a bath.

Exercise. Working out can counteract a number of night-shift side effects: It helps you maintain weight and sleep better, and it also boosts mood.

On your last night shift, either have a short sleep for approximately 4 hours, resisting the temptation to press snooze on your alarm. Alternatively, stay up for as long as you can, going to bed around 9 pm. When awake, stay busy, get out and enjoy the sunlight.

How do I decline a night shift?

New study says decline begins in our 50s

Researchers with Duke University's School of Medicine suggest that physical decline begins in the decade of the 50s and worsens as we age, especially for those who don't exercise.

According to this study, you should add endurance and high-intensity interval training (HIIT) to your routine. These exercises keep your heart rate up and can keep your cells younger for longer.

Dedicate time to sleep: Try to set aside a block of 7–9 hours to dedicate to sleep after a night shift. Have something to eat and drink before you go to bed: Pangs of hunger or thirst may wake you up.

Get enough sleep! This may seem very obvious, but when you are working 12-hour shifts, it's important that you plan your sleep schedule around them. Remember that 8 hours of sleep is ideal, but 6 hours will also do if you're struggling to find time for 8 hours.

Sleep Recovery

Go to bed early that night and try to sleep all night. Continue to go to bed and get up at the same time each night until your circadian rhythm is back to normal and you no longer have symptoms of daytime sleepiness or fatigue.

3140 APOE e4 carriers; 876 night shift workers) Dementia incidence was significantly higher in shift workers compared to non-shift workers (fully adjusted models for age, sex, education, diabetes, cardiovascular disease and stroke) in the STR 1973 (HR 1.36, 95% CI 1.15-1.60) and in the SALT cohort (HR 1.12, 95% CI 1.01 ...

People who work night shifts are at increased risk of developing an irregular and often abnormally fast heart rhythm called atrial fibrillation (AF), according to research published in the European Heart Journal [1].

Do late nights age you?

Beneath the surface, your body is aging too, and sleep loss can speed up the process. A study done by UCLA researchers discovered that just a single night of insufficient sleep can make an older adults' cells age quicker. This might not seem like a big deal, but it has the potential to bring on a lot of other diseases.

People who work night shifts are likely to have shorter sleeps and/or poorer sleep quality than regular day workers. Night shift workers probably have a higher risk of breast cancer, as well as an elevated risk of other types of cancer. Shift workers have an increased risk of heart disease.

Based on data from 18 studies that collectively included more than 18,000 participants, researchers found that night-shift workers had lower scores on tests designed to measure impulse control and situational response, or decision-making ability.

Sleeping well can lower blood pressure, relax blood vessels and improve blood flow, bringing nutrients—and a healthy color—to the skin. Sleep also slows the aging of the heart and blood vessels. Poor circulation and arterial aging are major contributors to the appearance of aging on the skin and hair.

Other studies show that lifestyle interventions, including diet, exercise and supplements can reverse aging measured by epigenetic clocks. In one study, patients were put on a healthy diet, had to take specific supplements and exercise. After 8 weeks, their epigenetic age was reversed by almost 2 years (R).

Sleep requirements stabilize in early adult life, around the age of 20. Individuals vary in their sleep needs but most adults require between 7 and 9 hours a night to feel properly refreshed and function at their best the next day.

Night workers should not work more than an average of eight hours in 24-hour period. This average is usually calculated over a 17-week reference period, but it can be over a longer period if the workers and employer agree. Regular overtime is included in the average and workers can't opt out of this limit.

Do not delay going to bed: The longer you delay going to bed, the more awake you are likely to become. Dedicate time to sleep: Try to set aside a block of 7–9 hours to dedicate to sleep after a night shift. Have something to eat and drink before you go to bed: Pangs of hunger or thirst may wake you up.

Most would suggest that getting anywhere from 3 hours sleep to 20 minutes before a shift will give you enough of a boost to remain productive and not get in a bad mood. BUT of course, we are not all the same. Some need more than 3+ hours while others are okay with a 15 minutes power nap, often fuelled with coffee.

As a night worker, you should not work more than an average of eight hours in each 24-hour period. This average is usually calculated over a 17-week period. This includes regular overtime, but not occasional overtime.